How many calories are in tofu?

A 3 oz serving of firm tofu has 78 calories. Per 100g, firm tofu is 92 calories. Silken tofu is lighter at 55 cal/100g. A whole 12 oz block of firm tofu has about 313 calories.

Is tofu good for weight loss?

Tofu is excellent for weight loss - only 92 cal/100g with 9g protein. It absorbs flavors well, making healthy meals satisfying. It's filling due to protein content and can replace higher-calorie meats.

What nutrients are in tofu?

Tofu provides 9.2g protein, 350mg calcium (35% DV when calcium-set), and 2.2mg iron (12% DV) per 100g. It also contains magnesium, phosphorus, and isoflavones (beneficial plant compounds).

Is tofu keto-friendly?

Tofu is excellent for keto with only 1.9g net carbs per 100g (2.3g carbs - 0.4g fiber). A 3 oz serving has under 2g net carbs. It's one of the best plant-based proteins for low-carb diets.

Is tofu a complete protein?

Yes, tofu is a complete protein containing all 9 essential amino acids. It's one of the few plant foods that matches animal protein quality, making it ideal for vegetarians and vegans.

Which tofu has the most protein?

Extra-firm and firm tofu have the most protein - about 10g per 3 oz (12g/100g). Silken tofu has only 5g per 3 oz due to higher water content. Choose firm for stir-fries, silken for smoothies and desserts.

Tofu vs chicken: how does protein compare?

Chicken has more protein per 100g (31g vs 9g). However, tofu is much lower in calories (92 vs 165 cal/100g). Tofu is a solid protein source for those eating less meat, though you need larger portions.

How should I store tofu?

Unopened tofu lasts until the expiration date. Once opened, submerge in water in an airtight container, changing water daily - lasts 3-5 days. Firm tofu freezes well (changes texture to chewier).

Tofu is very healthy - low calorie, high protein, and contains calcium and iron. Soy isoflavones may reduce heart disease and cancer risk. It's a staple in Asian diets with the longest lifespans.

How much tofu should I eat per day?

3-5 servings of soy foods per day is considered safe and beneficial. One serving of tofu is 3 oz (78 cal). Most people can enjoy tofu daily as part of a varied diet without concerns.